Oatmeal: kev faib ua feem, tshwj xeeb tshaj yog ua noj ua haus thiab cov tswv yim

Nws muaj ib tug high zaub mov muaj nqis oatmeal. Proportions soj ntsuam tseem ceeb heev yog tias koj xav mus ua noj yog tsis tsuas pab tau, tab sis six phaj. Thiab nrhiav txoj cai tshuaj, koj yuav tig ib tug dog dig oatmeal rau hauv ib tug kawm ua noj masterpiece.

tshuaj nyob tus yeees

Khoom noj khoom haus thiab pab tau cov khoom no yog oatmeal. Kev faib ua feem, yog txhawb nqa lawv kom raug, muab lub tais muaj ib tug zoo kev ntxhib los mos. Tiam sis ua ntej, nws yuav pab kom to taub tus yeees ntawm oatmeal. Nws muaj xws pab tau tshuaj:

• zaub proteins;
• biotin (tej kev tiv thaiv);
• nqi amino acids;
• B vitamins;
• folic acid;
• vitamin K;
• nplua nuj complex minerals (hlau, phosphorus, poov tshuaj, poov hlau, zinc);
• cov hmoov txhuv nplej (a complex carbohydrate).

calorie tais diav

Tej zaum lub ntsiab keeb ntawm tej khoom noj noj cov zaub mov yog oatmeal. Lub proportions yeej tseem ceeb, tab sis ua ntej ntawm tag nrho cov ntau yam xav nyob rau hauv calorie tais diav. Yog li ntawd, nyob rau nruab nrab, porridge, siav nyob rau hauv dej, muaj txog 88 calorie ntau ntau ib 100 g Tab sis yog hais tias peb coj raws li ib lub hauv paus rau cov mis nyuj, calorie nce mus 102 Kcal ib 100 g By muab ib tug me ntsis roj, ceev, qhuav txiv hmab txiv ntoo, qab zib los yog qhob noom xim kasfes, koj muaj peev xwm nce tus naj npawb ntawm calorie ntau ntau rau 300 thiab saum toj no.

Cov kev pab cuam ntawm oatmeal

Tsis rau ib yam dab tsi nyob rau hauv cov khoom noj ntawm feem ntau cov neeg, muaj yog oatmeal. Nws piv yuav nyiam koj txawm ntev dua yog koj paub txog nws pab zog. nws:

• toxins los ntawm lub cev;
• envelops lub plab phab ntsa tiv thaiv nws los ntawm qhov teeb meem los ntawm acids;
• normalizes lub acid-puag tshuav nyiaj li cas;
• Nws muab txhua yam uas tu cov hnyuv, vim ntau zog fiber cov ntsiab lus;
• Nws nkoos cov metabolism hauv;
• Nws yuav pab tau tshem tawm pob txuv ntawm lub ntsej muag thiab ntawm lub cev (raws li ib tug rau txim ntawm lub plab hnyuv cleansing);
• thiab normalizes lub hlab plawv system;
• koom nyob rau hauv lub tsim ntawm nqaij;
• txhawb txhim kho kev puas hlwb tus neeg ras heev nco thiab;
• normalizes cov ntshav qab zib theem;
• pab tau tshem ntawm tshaj ceeb thawj.

neej yav tom ntej tsis ncaj ncees lawm

Ib tug nyiam ntawm ntau cov khoom yog oatmeal. Daim ntawv qhia proportions paub txhua yam, vim hais tias noj mov no tais txij li thaum yau. Txawm li cas los, yuav tsum coj mus rau hauv tus account lub tau raug mob los ntawm nws cov kev siv, nws yog ib qho li nram qab no:

• Yog hais tias txhua txhua hnub kom noj oatmeal nyob rau hauv loj qhov ntau, yuav pib leaching ntawm calcium los ntawm lub cev, thiab tseem yuav ua nws tsis yooj yim rau assimilate;
• Yog hais tias koj siv pluag-zoo flakes, lawv noj kom zoo los yog nkag mus rau ntau ntau pab, muaj ib tug uas yuav ntawm kub siab.

Lub proportions ntawm oatmeal nrog mis nyuj

Feeb ntau, feem ntau qab porridge yog siav nyob rau hauv cov mis nyuj. Nws ua rau cov noj mov ntau txawm tias pab tau. Yuav ua li cas mus ua noj porridge? Lub proportions nyob ntawm seb lom zem ntau li qhov koj xav kom ua tau taub hau. Yog li ntawd, rau ib tug tuab porridge los oatmeal 1 ib feem dej uas yuav tsum tau 2 qhov chaw. Yog hais tias koj xav tau tus ntau tsis tshua muaj thiab nplaum taub hau, ntxiv 3 qhov chaw kua.

Ua noj ua haus lub sij hawm nyob rau hauv dab tsi zoo ntawm cov ntaub ntawv uas koj siv. Yog li, plaub ya ri "Extra", yus muaj los ntawm ib tug nyias ntxhib los mos, ncuav txaus ib kub npau npau mis nyuj thiab zog rau ib tug peb lub hlis twg ntawm ib teev. Tab sis lub "Hercules" yuav muaj rau boil rau tsawg kawg 20 feeb.

Coos npaj tag nrho oat groats (uas yog lub feem ntau pab). Yuav pib nrog nyoos dej yog poured thiab soaked rau 5 teev. Ntxiv mus, lub lub pob tw sau nrog dej nyob rau hauv ib tug ratio ntawm 1: 3 thiab boil rau 40 feeb. Nyob rau hauv cov kauj ruam kawg twb ntxiv 1 ib feem ntawm cov mis nyuj thiab boil kom txog thaum tuab. Yuav kom tais "tuaj" thiab tau ua ib tug tshwj xeeb me kev ntxhib los mos, nws yog tsim nyog los tuav nws ob peb feeb nyob rau hauv qhov cub.

Oatmeal dej: kev faib ua feem

Muaj coob tus neeg xav mus ua noj porridge yog nyob rau hauv cov dej. Qhov no zaub mov yog ib tug tsawg noj thiab khaws ntau cov as-ham. Yog hais tias koj xav nyob rau hauv porridge ntawm oatmeal, cov proportions yog raws li nram no:

• ib nrab khob ntawm oatmeal;
• 2 khob ntawm cov dej.

Ua ntej koj yuav mus rhaub dej, thiab ces ntxiv oatmeal. Yog hais tias koj tsis zaum rau ntawm noj cov zaub mov, porridge, koj muaj peev xwm ntxiv ntsev thiab muab tso rau nws nyob rau hauv ib tug me ntsis piam thaj. Kaum tsib feeb tom ntej, lub tais yog npaj txhij. Nco ntsoov mus do lossi tau porridge yog tsis burnt.

Qhov tseem pab tau additives

Tam sim no uas nws yog ib qhov tseeb nyob rau hauv dab tsi proportions ua noj porridge, nws yog tsim nyog los nrog lub additives. Nyob rau hauv nws tus kheej, lub tais heev tshiab, thiab vim hais tias muaj ntau yam ntawm nws cov flavored qab zib, condensed mis nyuj, qhob noom xim kasfes thiab lwm yam delicacies. Txawm li cas los, cov tshuaj yuav tsum tau tsis tsuas qab, tab sis kuj pab tau. Cov yav tas muaj xws li:

• Prunes. Nws yuav pab tau rau cov neeg uas poobtsag los ntawm mob ntawm lub rooj zaum. Ceev pab kom sai thiab maj mam muab los tso rau cov hnyuv. Nyob rau hauv tas li ntawd, prikopcheny ntsim saj ntawm prunes yuav txig muab nyob rau hauv nrog cov nruab nrab porridge.
• Cov txiv hmab txiv ntoo (txiv tsawb, apples, pears, berries). Pab kom rau cov uas tsis muaj cov vitamins. Raws li ib tug tsim nyog tau, nws yuav ntxiv zog rau lub cev thiab pab txoj kev complexion.
• Ntsev. Nws yog ib tug zoo ntxiv rau cov neeg uas siv oatmeal kom poob ceeb thawj. Nws yuav muab tshiab porridge me me zest thiab tiv thaiv lub cev los ntawm lub cev qhuav dej.
• Ceev thiab noob. Qhov no yog tsis yog ib tug zoo tsw, tab sis kuj yog ib tug indispensable qhov chaw ntawm cov vitamins E thiab C. Lawv kuj muaj magnesium, calcium, phosphorus thiab tseem ceeb fiber. Tag nrho cov ntsiab yuav txaus siab nrog rau koj cov tawv nqaij, plaub hau thiab rau tes, uas ua lawv noj qab nyob thiab ci iab. Tsis txhob ntshai hais tias nyob rau hauv lub ceev thiab noob muaj muaj roj. Lawv ua nyob rau hauv lub chav kawm ntawm lub hnub thiab yuav thim los ntawm lub cev.
• Yogurt los yog kefir. Qhov no yog ib qho ntawm qhov zoo tshaj plaws ntxiv mus rau lub oatmeal. Desirably, cov khoom tsis muaj ib yam additives, thiab nws cov roj cov ntsiab lus muaj mus txoj nruab nrab 1.5-3%. Fermented khoom saturate lub cev B vitamins, raws li zoo raws li nqi cov nqaijrog, calcium thiab phosphorus. Koj muaj peev xwm ntxiv ib me ntsis kua mis nyeem qaub rau oatmeal, mus kho nws thickness. Thiab yog hais tias koj siv ceev ceev khoom noj khoom haus plaub ya ri, lawv yuav tsum tau kiag li hloov los ntawm dej los yog mis nyuj.
• Cinnamon. Nws yuav ua tau ib qho zoo heev Ntxiv rau thaum sawv ntxov porridge. Nws yog ib qho zoo heev antioxidant, uas yuav pab koj lub cev ntawm tag nrho cov teeb meem tshuaj. Nyob rau hauv tas li ntawd, tsuas yog ib nrab ib diav ntawm txuj lom yuav muab koj lub tais ib tug tshwj xeeb oriental tsw.
• Yog hais tias koj hlub cov khoom qab zib, tsis txhob ntxiv qab zib mus rau lub porridge. Sim tsw porridge thiab zib mu. Nws yog absorbed npaum li cas yooj yim, nws tsis ua mob cov duab thiab muaj ib tug ntau ntawm cov pab tshuaj. Lub ntsiab kom zoo dua ntawm zib ntab - nws yog ib lub ntsiab lus ntawm enzymes uas ceev li metabolism.
• Yog hais tias koj xav mus ua lub tais ntau nourishing, sau nws nrog ib tug me ntsis high-zoo butter.

Oatmeal rau cov me nyuam

Cov kws kho mob ntseeg tau hais tias lub oatmeal - qhov no yog ib qho ntawm feem pab tau cov khoom rau cev xeeb tub cov poj niam thiab cov me nyuam mos txij thaum 5 lub hlis. Yog hais tias tus me nyuam muaj ib qho kev phiv tshuaj tiv thaiv rau gluten (nws yuav manifest tsam plab thiab digestive mob), nws yuav maj mam nkag mus rau hauv nws noj cov zaub mov cov khoom no. Yog li ntawd, yog tias koj xav ua kom haum koj tus me nyuam nyob rau hauv xws tais diav raws li porridge, lub proportions ntawm dej thiab cereals yuav tsum raws li nram no:

• 2 dia ntawm cereal (zoo dua zom lawv nyob rau hauv ib tug kasfes li mus porridge yuav tus me nyuam cov zaub mov taub hau);
• 200 ml ntawm dej (dua li coj qhia tshwj xeeb uas lim kua).

Porridge yuav tsum tau siav nyob rau hauv lub qhov cub rau rhaub, thiab ces lwm, ces txog 5 feeb. Yog li chiv tsis tsim nyog additives tsis. Thaum tus me nyuam yuav loj hlob, tej zaum yuav maj mam (thiab tom qab ntawd tag nrho) los hloov cov dej nrog rau mis nyuj. Thaum cov me nyuam lub cev yog kiag li siv mus rau qhov tshiab tais thiab nej yuav paub hais tias nws feem ntau yog nws, koj muaj peev xwm xyaum ua tej yam nrog me me ntawm qab zib thiab cov roj.

xaus

"Peb - dab tsi peb noj" ... Yog hais tias koj xav txog nws, koj yuav paub hais tias qhov no qhia yog kiag li tsis tseeb. Ib tug muaj tsuas los sib piv qhov zoo ntawm ib tug neeg uas noj zaub mov zoo, thiab ib tug uas txhua txhua hnub noj ceev ceev khoom noj khoom haus, greasy kib zaub mov thiab lwm yam "teeb meem". Nws yog tej yam ntuj tso tau hais tias peb txhua tus xav kom noj qab nyob zoo thiab haum. Tus thawj kauj ruam ntawm txoj kev mus rau kev zoo nkauj thiab zoo yuav oatmeal. Cia nws ua tau rau koj pab tau thiab noj tshais. Koj yuav tsis paub tias yuav ua li cas sai sai yuav los txhim kho lub txhim kho digestive ib ntsuj av tau daim tawv nqaij mob thiab.